Osteoporosis weakens bones so they break more easily. You can’t feel bone loss until a break happens, but small changes today make a big difference later. Here’s a plain guide to the tests, day-to-day habits, and treatments that actually help.
Nutrition matters. Aim for about 1,000–1,200 mg of calcium a day from food first — milk, yogurt, canned salmon, tofu, and leafy greens. If you don’t get enough from food, a supplement can help. Vitamin D helps your body absorb calcium; most adults need 600–800 IU daily, and some need more if blood levels are low. Ask your doctor for a simple blood test (25‑OH vitamin D).
Move your body in the right way. Weight-bearing exercises (walking, jogging, dancing) and resistance training (bands, free weights, bodyweight squats) build and keep bone. Aim for at least 150 minutes of moderate activity weekly and two sessions of strength work. Balance and flexibility exercises — think heel-to-toe walking or tai chi — cut the risk of falls.
Small habits matter. Quit smoking and keep alcohol under two drinks a day — both speed bone loss. Check your home for fall risks: loose rugs, poor lighting, clutter on stairs. Good shoes and a quick review of medications with your doctor can lower slip-and-trip risk.
Ask for a DEXA scan if you’re a woman over 65, a man over 70, or if you have risk factors like long steroid use, low body weight, previous fractures, or a family history. The DEXA gives a T-score that helps decide treatment. If your score is in the osteopenia or osteoporosis range, or if you’ve had a fragile fracture, medication may be worth it.
Common medicines include bisphosphonates (alendronate, risedronate), denosumab, and anabolic drugs like teriparatide. Each drug has benefits and side effects. For example, bisphosphonates reduce fracture risk but need specific dosing rules (take on an empty stomach, remain upright). Denosumab is an injection given by a clinician. Talk through risks, monitoring, and how long you’ll stay on therapy with your provider.
Monitor progress. Repeat bone density tests as recommended (often every 1–3 years depending on treatment). Track falls, any new pain, and side effects from meds. If you’re on treatment, a stable or rising bone density and no fractures are good signs.
Quick checklist you can use today: eat more calcium-rich foods, get your vitamin D checked, start two weekly strength sessions, remove fall hazards at home, and schedule a DEXA if you fit risk groups. If you already have low bone density or past fractures, don’t wait — discuss medication options with your doctor.
Want links to specific guides or meds mentioned here? I can point you to clear resources and plain explanations for each drug and test.
Alendronate is widely used for osteoporosis, but it’s crucial to know its potential interactions with other drugs. This article delves into the common medications it interacts with, how it affects your body, and practical tips to manage these interactions effectively. Learn how to ensure your treatment plan is both safe and effective. Get the facts you need to speak confidently with your healthcare provider.